You are supposed to be drinking 2 cups of milk per day if you're following my 1200 calorie diet. You can certainly mix it up if you don't really like milk very much. For example, the creamer in my coffee counts as one. The other one later in your day could be a 6 oz. yogurt if you'd prefer this to milk. However, don't confuse calcium with protein. Eating a cheese stick or cottage cheese is a protein. I eat yogurt on maintenance but currently have a Jenny Craig Anytime Bar which has calcium in it. Another big question is can I have Greek Yogurt instead of the regular kind?. Absolutely! Greek Yogurt is much better for you in regards to protein and much less sugar. Here's the only annoyance I have with Greek Yogurt; unless you buy a big container of it (which defeats the purpose because I like to just grab my serving sized container and throw it in my lunch) I am having trouble finding Greek Yogurt that's 6 oz. and you MUST get exactly this much. Not only does it help you to feel completely full but it helps you achieve your 1200 calories with a balance to all your food groups; thus reaching your weight loss faster.